Probiotics & FODMAPs

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FODMAPs?

Are Probiotics High in FODMAPs?

Probiotic ingredients themselves do not contain FODMAPs and consuming foods that contain beneficial bacteria and are low FODMAP can help ensure the gut flora remains in balance. Some probiotic supplements, however, contain additives
or other ingredients like inulin, FOS, chicory root or lactose, which are high FODMAP, and so it is important to carefully read all labels to understand the ingredients that may be added.

This list provides examples of foods with beneficial bacteria that are low in FODMAPs.

Sample Low FODMAP Foods with Beneficial Bacteria

Lactose free kefir

Tempeh

Lactose free yogurt

Traditional pickled cucumbers*

Miso

*Foods that are pickled with vinegar do not contain beneficial bacteria.

Additionally, you can take both fiber and probiotic supplements on a Low FODMAP Diet. Fiber acts as a prebiotic (food for good bacteria, or probiotics) so taking fiber may actually even help make the probiotic work better.

Important Tip: It would be advisable not to start a new supplement and new diet plan at the same time, in order to assess the effects of each. If you are starting a Low FODMAP Diet you may want to wait until after the elimination phase to start a probiotic
or fiber supplement.

Researchers at Monash University in Australia coined the FODMAP acronym to classify groups of carbohydrates (sugars and fibers) found in foods and beverages, that are similar in length and structure. These, "short-chain" carbohydrates have been shown to be poorly absorbed in individuals living with digestive sensitivities, including Irritable Bowel Syndrome (IBS), and resulting in a common set of gastrointestinal symptoms including abdominal pain, bloating and gas, constipation and/or diarrhea.

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What Are FODMAPs?

Researchers at Monash University in Australia coined the FODMAP acronym to classify groups of carbohydrates (sugars and fibers) found in foods and beverages, that are similar in length and structure. These, "short-chain" carbohydrates have been shown to be poorly absorbed in individuals living with digestive sensitivities, including Irritable Bowel Syndrome (IBS), and resulting in a common set of gastrointestinal symptoms including abdominal pain, bloating and gas, constipation and/or diarrhea.

Symptoms

Description

Reintroduction - FODMAP Triggers

Description

Reading Labels

Reading labels is essential in helping to avoid High FODMAP foods.

Overview of FODMAPS

Introduction to FODMAPs

Following a Low FODMAP Diet

The low FODMAP diet has two phases, starting first with a strict elimination of high FODMAP foods for a period of 2 to 6 weeks. The second phase involves systematically reintroducing specific FODMAPs into the diet to help identify which specific FODMAPs trigger digestive discomfort in each individual. Both phases should be conducted with the guidance of a physician and a registered dietitian with expertise in FODMAPs.